GREEN GODDESS

This smoothie is a great way to clean out your refrigerator produce drawer. Use fresh or frozen grapes and try swapping collard greens or spinach for kale.

Ingredients

• 1 cup kale, chopped
• 1 pear, chopped
• 1 cup green grapes
• 1 orange, peeled, sectioned
• ½ banana
• 1 cup non-fat milk
• 2 cups ice cubes

Directions

Toss all ingredients into a blender and blend on high for one minute. This recipe makes two, 2-cup servings with 200 calories and 6 grams of fiber per serving.

TROPICAL TWIST

If you can’t get to the islands, bring paradise to your blender! Try adding a touch of juice if you prefer a thinner texture.

Ingredients

• 1 cup mango chunks, skin removed
• ½ banana
• 1 cup pineapple chunks
• 1 cup plain non-fat yogurt
• 2 cups ice cubes

Directions
Blend all ingredients on high for one minute. This recipe makes two, 2-cup servings with 175 calories and 4 grams of fiber per serving.

AVOCADO TO GO

Avocados act as a nutrient booster that help enable your body to absorb more fat-soluble nutrients—such as alpha- and beta-carotene and lutein—in foods that are eaten with the fruit. Power your smoothie with this super fruit that is also packed with healthy fats.

Ingredients

• ¼ avocado
• 1 Tbsp. minced ginger
• ½ cup frozen mango pieces
• 1/3 cup plain non-fat yogurt
• 1 Tbsp. lemon juice
• 1/8 tsp. cayenne pepper
• 1 cup water
• 1 cup ice cubes

Directions

Blend all ingredients on high for one minute. This recipe makes two, 1 ½ -cup servings with 100 calories and 2 grams of fiber per serving.

RECOVERY DONE RIGHT SMOOTHIE

 An optimal four-to-one ratio of carbohydrate-to-protein in a recovery snack helps promote glycogen repletion and repairs muscle. Rather than purchasing fancy recovery bars or drinks, make your own recovery smoothie that mimics the four-to-one ratio.

Ingredients

• 1 cup 1% milk
• ¼ cup instant pudding
• ¼ cup powdered milk
• 4-5 ice cubes
• 1 cup frozen fruit chunks

Directions

Blend all ingredients on high for one minute. This recipe makes one, 2-cup servings with 300 calories, 60 grams of carbohydrates and 15 grams of protein.

There’s lots of ways to enjoy your smoothie. Grab one for a breakfast on the go, fuel your between meal snacks or whip up something for a pre- or post-workout drink. Stay away from added sugars, as fruit is a natural sweetener. Adding chia or flax seeds can help you stay fuller longer. And if you’re a volume person, bump up the ice cubes for more to drink without additional calories.